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Refresh, Renew, Recovery Workout

AND I am back!
This is the first workout video I have filmed since I moved into my new house, and it FELT GOOD!

This workout is to fitness as Organic is to food! It is a great recovery workout that works on flexibility, mobility, and dynamic movement. It is a GREAT workout to do a day after you worked out really hard OR just a workout on its own, as it still has some challenging aspects to it. It also would be good movement prep for a warm up.

What you need:
-A mat

Perform the following reps of each exercise based on your fitness level:

Beginners: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Here is the breakout of the workout:
-Squat Duck
-Half Kneeling Toe Grab (left)
-Half Kneeling Toe Grab (right)
-Lunge Lift Knee Drop (left)
-Lunge Lift Knee Drop (right)
-Down Dog Dance (left)
-Down Dog Dance (right)
-Back Rotational Leg Extension (left)
-Back Rotational Leg Extension (right)
-Quadruped Fire Hydrant
-Waddle Floor Reach

Like my videos? I can provide you a personalized fitness program through my ONLINE PERSONAL TRAINING! I am now offering 20% off all my packages through September. Click HERE!

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Bodyweight Tabata Cardio & Foam Rolling Workout

Ever get those days where every muscle feels tight and you could use a pick me up? (and not reach for that 5th cup of coffee of the day).

I felt the same way the other day and decided to do a workout where I incorporated foam rolling into my body weight tabata cardio workout.

Try this bodyweight cardio workout! This is a 11 minute Body Weight Tabata Cardio & Foam Rolling Workout. The tabata style of cardio training means 20 seconds of hard work, followed by 10 seconds of rest, and repeat. Tabata is a form of high intensity interval training, which research has proven is the best method for weight loss.

Foam rolling is a form of soft tissue work and is important because our single muscle fibers ( called fascia) get bunched up throughout the day, from being sedentary, previous workouts, etc. So the foam rolling is ROLLING those bunched up fascia fibers out smooth, so that you can have better quality of movement when you lift weights. That means more work for your muscles and better results overall. In addition, foam rolling helps prevent injuries.

What you need:
-Timer
-Foam Roller
-Your STRONG body! (PS- your underwear showing is not required, apparently I didn’t get the memo! I didn’t have time to re-film, so hope you like pink ;))

Workout Summary

Get Ups: 3 x 20 seconds work/10 seconds rest
Glute Foam Rolling: 1 minute/each Glute
Side Shuffle with Arm Swing: 3 x 20 seconds work/10 seconds rest
IT Band Foam Rolling: 1 minute/each leg
Mountain Climber On Steroids: 3 x 20 seconds work/10 seconds rest
Chest Foam Rolling: 1 minute/each side

Amanda Jessop - Photo
Hello! I’m Amanda Jessop, CSCS, NSCA certified fitness professional, AFAA certified group aerobics instructor, and owner of Channel Your Inner Athlete.

My goal is to change the way you look at personal training, in that my personal training is not just about getting a great workout in, but to educate and equip you with the knowledge you need to take action to exercise safely, develop body awareness, and prevent exercise related injuries long term.

Could you use a little help starting your fitness program?
Whether you prefer one on one attention, working out with a group, or an online program, I would love to chat with you about your fitness goals! Request your complimentary consultation by replying to this e-mail. It would be an honor to work with you.